Delicious Fermented Foods From Around The World For Natural Gut Healing

13. Gari: West Africa’s Fermented Cassava Crumble

Gari, a fermented food from West Africa, is made by peeling, grating, and fermenting cassava root for several days before roasting it into dry, crispy granules. Slightly sour and pleasantly nutty, gari is often rehydrated and eaten as porridge or used as a side dish with stews. The fermentation process removes toxins naturally present in raw cassava while encouraging probiotic growth, aiding both safety and digestion. High in resistant starch, gari acts as a prebiotic—feeding good gut bacteria and supporting colon health. It’s a shelf-stable, versatile pantry staple with deep roots in West African food culture and gut wellness.

14. Dhokla: India’s Fermented Savory Cake

Dhokla is a light, fluffy snack from India made by fermenting a mixture of rice and chickpea flour, then steaming it into a spongy cake. This gentle fermentation not only enhances digestibility but introduces gut-friendly bacteria that support microbial diversity. Traditionally seasoned with mustard seeds, curry leaves, and green chilies, dhokla delivers both probiotic and anti-inflammatory benefits. Chickpea flour adds protein and fiber, while the fermentation process reduces phytic acid, improving mineral absorption. Eaten as breakfast or a savory snack, dhokla is proof that probiotic-rich foods don’t need to be sour or drinkable—they can be flavorful and filling, too.